5 PAX arrived at Sandlot on what some thought would be a rainy workout as with most times in the gloom we’re getting up before the rain is. A Welcome Back Kotter to Staph as he had an IT band issue but thankfully was able to come back out to get better and be better. Binary returned to the Q after a long hiatus and planned to give a workout in honor of his car hit dog this week. The PAX would survive like Buddy did but there was no doubt they would be sore for days to come.
Conditions – 43 will moisture but no rain
Disclaimer
The Thang
Warm-up lap around Rec building and circle up in the parking lot
COP
SSH – 20 IC
Windmills – 15 IC
Low Country Crabs – 20 IC
WWII Sit-ups – 10 IC
TABATA FEST BEGINS – 8 rounds 25 sec intervals 10 sec rest between 30-1:00 break between exercises
- Squats
- Merkins
- Jump Squats (Monkey Humpers if needed to modify)
- Flutters
Mosey to Picnic Tables
5) Dips
6) Box Jumps (Step ups to modify)
7) Pull-ups
Took roughly 4:30 minutes for each exercise and before you knew we were out of time. The PAX did great as we tried to get stronger. Really enjoy being with these PAX and a huge shout out to Two Gloves and Honey Do for holding down the AO like they have. These two are certainly pillars of the work that happens at Sandlot.
COT – Binary
BOM – Binary
Moleskin – Binary is reading book The Go-Giver and one the “Conditions” the book speaks of that an employee should be to his company is this, “Your true worth is determined by how much more you give in value than you take in payment.” I thought this was a pretty powerful statement for how we should view the work we do. When we do that we have a completely outward focus to what we do rather than inward.
Announcements:
Convergence – This Saturday @ 6:30 AM at Sandlot.
First Thursdays Trivia @ Beef O Bradys – 6 PM Join the fun with other PAX
P200 Training – The race is coming soon. Be sure that those who are going are training well. Contact Honey Do as there may be a PAX that had to drop out.